While we all know that the best way to get your vitamins and minerals is with a balanced diet packed full of whole, nutritious food, many of us struggle to make this happen. If your lacking, the following supplements can help fill the void.

1. One of the most important nutrients in our body is calcium, mainly because it does so much to keep us healthy.

In addition to building and maintaining strong, dense bones and preventing osteoporosis, calcium is also required to maintain our heart rhythm and aids in proper muscle contraction, hormone secretion and nerve transmission. Despite the fact that calcium needs increase as we age (approximately 1200 mg per day for females 50 and older and males 71 and older, compared to 1000 mg per day for younger adults), our modern day busy lifestyles may be the reason why so many of us are lacking adequate amounts. Research proves that three servings a day of high calcium foods such as milk or yogurt, fortified orange juice, and dark leafy greens are a great start.

If you are not meeting your calcium needs via diet, it’s very important to take a calcium supplement to fill in the gaps and prevent your body from robbing much needed calcium from your bones.

2. Vitamin D is so important because your body needs it in order to absorb calcium.

Some studies show that Vitamin D may even help to prevent depression, cancer and diabetes, though much more research is needed. It is clear however that without adequate Vitamin D, we risk bone loss and density and increase our risk of bone related injuries.

While many of us take in enough Vitamin D (approximately 600 IUs per day for people under 70 and approximately 800 IUs per day for those over the age of 71) via fortified foods and exposure to sunlight, some of us may be lacking or have greater Vitamin D needs and require a Vitamin D supplement.

Your doctor can perform a blood test to determine if a Vitamin D supplement is necessary.

3. Research shows that Omega 3 Fatty Acids can lower blood pressure and cholesterol, improve brain function, reduce joint pain and inflammation, and perhaps even protect against heart disease and stroke, thus making them a critical component of optimal health.

Omega 3 Fatty Acids can also improve the health of our hair, skin and nails. Because our bodies do not make these essential Omega 3 Fatty Acids on our own, it’s important to get them through diet or supplementation.

To get the recommended 3000 mg of Omega 3 Fatty Acids per day, aim to eat 1 serving of fatty fish like salmon three times per week or consider a fish oil or flax seed supplement.

Live Healthy and Thrive My Friends!

-Mark Macdonald, Creator of the Venice Nutrition System and Author of NY Times Bestselling Book, Body Confidence